Issuu

Therapeutic Massage

at Anoka-Ramsey Community College

Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. This comprehensive diploma offers a unique opportunity for individuals passionate about clinical massage.

Empowering Opportunities

• Learn from experienced instructors in a small, hands-on learning environment.

• Participate in an internship and clinical massage practicum, providing real-world experience and fostering professional growth.

• Prepare to sit for national exams, paving the way for a seamless transition into the workforce with a highly recognized qualification.

Thrive in a Growing Industry

• Projected 28% employment growth for massage therapists.

• Explore diverse career prospects, from private practice to employment in medical facilities, wellness centers, hospice care, rehabilitation clinics and more. Program recognized by National Certification Board for Therapeutic Massage and Bodywork (NCBTMB).

Dream BIG, CHANGE Lives

TWIN CITIES EDITION

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© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. AI was used in some editing and production of this issue.

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Spring: a lovely reminder of how beautiful change can truly be.

—Unknown

Spring does not demand transformation all at once. It invites it, gently and steadily, reminding us that meaningful change often begins close to home, within our daily choices and shared spaces.

This month’s feature story, “It Takes a Circle: Building Greener Lives Together,” reflects that very idea. True sustainability is not a solo pursuit. It is cultivated in kitchens, neighborhoods and local economies—through conversations, collaborations and conscious decisions that ripple outward. When communities come together with intention, sustainable living becomes not only achievable but deeply fulfilling.

In Conscious Eating, we celebrate the abundance of fresh, seasonal foods with spring bowls. These meals offer a practical and delicious way to support personal health while honoring the planet—proof that mindful eating can be both simple and deeply satisfying.

Our Fit Body section highlights “The Minimalist Workout: Build Strength, Skip the Gear,” reinforcing that wellness does not require perfection or expensive equipment. Strength can be built through consistency, creativity and a willingness to work with what is already within reach.

Finally, we are so excited to share with you the special feature in this issue: our 2026 Health, Wellness and Natural Living Guide. This resource is created with intention and care. At Natural Awakenings, the mission remains clear: to inspire readers and support local businesses that bring wellness to our communities. In a world that is rife with threats to our well-being, this annual guide serves as a trusted directory—one to keep at your fingertips all year long—connecting you with practitioners, services and resources that support mental, physical and spiritual well-being for not just surviving, but thriving.

This month, we invite you to explore, to learn and to take one small step—whether that means trying a new recipe, supporting a local business, simplifying a routine or connecting with others in a shared vision for a healthier future.

Here’s to growth that feels grounded, sustainable and shared.

In gratitude,

Jordan Peschek, RN-BSN,

Publisher

Jordan Peschek

Earth Day 2026

Quantum Learning Academy Hosts iQuantum Transformational Programs in Bloomington

On April 18, the Quantum Learning Academy will launch iQuantum Changes, a one-day intensive in Bloomington that is designed to help participants navigate rapid change with greater resilience and clarity. Led by physicist and consciousness expert Dr. Theresa Bullard-Whyke alongside transformational coach Alan Whyke, the program explores the mechanics of transformation through the lenses of quantum physics, neuroscience and ancient alchemical principles. Participants will learn practical tools for working with the brain’s resistance to change, building coherence and avoiding burnout while adapting to an increasingly complex world.

The program is followed by iQuantum Awakening, a fourday immersive retreat from Sunday, April 19 through Wednesday, April 22 at the same location. The retreat introduces six core quantum principles, meditation techniques for accessing coherent states and practices involving sacred geometry and conscious creation.

“The world is changing faster than most people can keep up with,” Bullard-Whyke says, noting the need for a quantum framework to meet modern challenges. The programs are designed for leaders, entrepreneurs, creatives and anyone seeking to thrive in times of uncertainty.

Location: Parkview Event Center at Mall of America, 5204 Center Court, Bloomington, Minnesota. Cost is $350 for the one-day intensive and $1,875 for the four-day retreat. Participants who register for both programs receive four companion meditation recordings to support ongoing integration.

For more information or to register, visit QuantumLearningAcademy.co, email info@qQuantumLearningAcademy.co or text Genevieve Wachutka, program facilitator, at 763-222-8600. See ad on page 19. See Profile for Genevieve Wachutka on page 29.

Wednesday, April 22

Alan Whyke and Dr. Theresa Bullard-Whyke

Singing Bowls To Soothe Anxiety

A 2023 study published in the European Journal of Investigation in Health, Psychology and Education compared the anxiety-relieving effects of a Tibetan singing bowl sound-based treatment to a progressive muscle-relaxation session that involves tensing and releasing muscles. A third control group did not receive any treatment. Fifty adults experiencing high anxiety without a diagnosed anxiety disorder were randomly assigned to one of the three groups.

Before and during each 45-minute session, the researchers monitored each participant’s heart rate variability (HRV) and brain wave patterns, and they also collected self-reported anxiety assessments. The singing bowl group showed the strongest physiological signs of relaxation, including brain activity associated with calmness and increased HRV, which indicates the body is in a relaxed, restorative state. Both the singing bowl and muscle-relaxation groups reported feeling less anxious than the control group, but the singing bowl group experienced the biggest reduction in self-reported anxiety. The study suggests that even one short session with a Tibetan singing bowl can create measurable psychological and physical relaxation.

Sharing Meals Boosts Happiness and Well-Being

The World Happiness Report 2025 underscores the pivotal role of social connections in human well-being, happiness and prosperity. Individuals with strong social ties tend to experience greater happiness, reduced stress levels, heightened life satisfaction, diminished susceptibility to depression and increased community engagement. These connections are associated with improved health outcomes, enhanced creativity, elevated income levels and extended lifespans.

The report presents new evidence on a measurable and cross-cultural indicator of social connection and well-being: sharing meals. The authors discovered that across various demographics, including age, gender, nationality, culture and region, individuals engaging in more frequent meal sharing exhibited significantly higher levels of life satisfaction and positive emotional states, while simultaneously experiencing lower levels of negative emotional states.

Countries that reported higher levels of shared meals also demonstrated greater social support and lower levels of loneliness. Meal sharing is influenced by cultural and social practices. In Latin America and the Caribbean, people share most of their meals with others, but in South Asia, individuals primarily consume meals alone. In the United States, approximately one in four people reported eating alone, a 53 percent increase since 2003. This trend is particularly pronounced among younger people and may reflect broader shifts in social and community engagement.

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Rising Cancer Rates Among Younger Generations

Despite a decline in cancer mortality rates over the past 30 years, the American Cancer Society’s (ACS) annual report on cancer trends reported an increasing incidence of cancer among younger people, particularly younger women. The rates among women under the age of 50 are 82 percent higher than men, up from 51 percent in 2002.

A higher number of younger individuals are being diagnosed with colorectal, breast, prostate and uterine cancers. One study estimates that individuals born after the 1980s are four times more likely to be diagnosed with rectal cancer than those born around 1950. This trend prompted the ACS to modify its recommended age for colorectal cancer screening from 50 to 45 years old.

Research suggests that a combination of environmental exposures, changes in the gut

microbiome, increased rates of obesity and consumption of ultra-processed foods are to blame for earlier-onset cancers. Additional contributors being investigated include early-life environmental exposures, sedentary lifestyles and chronic sleep disruption.

The prevailing hypothesis is that while these factors may influence all instances of cancer, their bioaccumulation from an early age exacerbates cancer risks and potentially accelerates disease progression. Lifestyle changes such as managing diabetes and obesity through a balanced diet; reducing exposure to microplastics, “forever chemicals” and unnecessary antibiotics; engaging in regular exercise; and liming sugar, alcohol, smoking and sun exposure may be the most effective strategies for young people to reduce their cancer risk.

It Takes a Circle

Building Greener Lives Together

by Hannah Tytus

In nature, nothing stands alone. Permaculture design—the art of creating sustainable landscapes—mirrors this by building resilience through integration rather than separation. It organizes life into “zones” that circle outward from the home to the wider community.

Conservation efforts are likewise woven together when Earth-conscious individuals form circles of community that grow and reach, stretching their tendrils to interweave with other circles, strengthening the protective, nourishing roots of homegrown actions.

Cultivating a Better Future

Working directly with permaculture, Brandi Mack strives to spark collective change and build lasting legacies of justice and well-being. Influenced by her grandfather, who farmed the fertile soils of Oakland, California, she is a holistic health educator, permaculture designer and co-founder of The Butterfly Movement. Describing the work of this nonprofit, she explains, “We focus on cultivating sovereignty, healing and personal development through land, food and art for Black women and girls.”

“My grandfather said, ‘If you build the soil, you can grow anything,’” Mack recalls. “We facilitate spaces for Black youth and their mothers to reconnect with the land through gardening, learning about food as medicine and reclaiming a relationship with the natural world. Our focus is on our beloved sisterhood—the feminine—as Black women and girls. If we can elevate that, the world will elevate. That is justice.”

Mack envisions the collective potential of the next generation, knowing that they have gifts to share. She has raised her daughters by example, teaching them that it is okay to experiment and grow, and she also encourages older generations to let go of antiquated narratives and let the youth lead.

Regenerating What Is Good

Marvin Hayes is a spoken word artist and executive director of the Baltimore Compost Collective. When he founded this youth-led initiative 11 years ago, he wanted to address what is known as the “sacrifice zone” of waste incineration that blew pollutants all over South Baltimore, threatening the health of his community.

Research published in the Australian and New Zealand Journal of Public Health suggests that living near waste incineration facilities is associated with higher risks of certain cancers, birth defects and other negative health outcomes. In the United States, such health burdens are not evenly distributed because 80 percent of municipal solid waste incinerators are located in communities where more than a quarter of residents identify as people of color, live below the federal poverty line, or both.

“The wind doesn’t segregate or discriminate,” says Hayes, noting that air pollution from sacrifice zones blows equally to all neighborhoods, becoming a collective public health concern. Today, he serves 400 households and diverts 2,000 pounds of weekly waste from the incinerator. He uses his business to improve public health, educate local youth about entrepreneurship and advocate for environmental justice in the community.

Instead of going to a trash incinerator, household waste can become an agent of regeneration. According to Hayes, composting nourishes nutrient-depleted soil, making it excellent “black gold” for growing food. It also remediates soil that may be contaminated with lead or other metals and diverts waste from air-polluting incinerators, while providing an opportunity for the community to come together, he explains.

Traveling Lightly

“Composting is critical, because when food ends up in a landfill, it

chemically degrades differently than it would in a compost pile, producing methane gas that is 28 times worse than CO2,” says Samuel McMullen, co-founder of ZeroWaste.org alongside his sister, Lydia McMullen-Laird. “The hardest thing to do in living a zero-waste lifestyle is addressing food and food packaging,” he shares, adding that one-third of global greenhouse gas emissions are linked to the making, transport and refrigeration of food.

According to the U.S. Environmental Protection Agency, food waste is the number one component in landfills, accounting for one-quarter of their mass. The average American sends approximately 350 pounds of food waste to the landfill each year, with a family of four losing $1,500 annually to uneaten food, according to the U.S. Department of Agriculture.

To address this issue through prevention, McMullen runs the Zero Waste Challenge—an invitation to produce as little waste as possible for a week, while reflecting on the garbage created. On Earth Day, a similar challenge can be accessed virtually from anywhere in the world at ZeroWaste.org.

“Learning follows action. Take action first,” advises McMullen, who sees zero-waste habit-building as a practical entry point for broader

change. Holding corporations accountable for climate change and focusing only on institutions to make a difference can make people feel powerless, he observes. By tracking their trash, choosing reusables and making small sustainable swaps, individuals can begin to build tangible skills for activism efforts in systems change.

“The beauty of the [Zero Waste] Challenge is that you confront your own waste footprint,” McMullen says, adding that participants are invited to examine their trash from a place of curiosity, rather than criticism. “It’s easy to cut your waste in half. The last 10 percent is very challenging, but that’s okay. The goal is progress, not perfection.”

McMullen relates that even eating at a restaurant can be an opportunity to practice zero-waste principles by bringing a reusable container and bag for leftovers to reduce single-use packaging and opening playful dialogue with restaurant staff to make a game of reducing waste throughout the meal. “Don’t be annoying about it,” he quips, noting that reducing our personal waste footprint is secondary to building a social culture of sustainability and teamwork. “The main function is to build awareness with other people—to create common ground and to show that there is another way.”

Sharing Stewardship

For three years, Jen Myers, Ph.D., has called the EcoVillage at Ithaca (EVI) home. This upstate New York community is designed to be socially, culturally, economically and ecologically sustainable, integrating human life harmoniously with nature. Members rely on renewable energy, shared spaces, local food production and pooled resources to make sustainable living feasible.

According to Myers, EVI shares 175 acres of land—far more than a single homeowner could handle—including farms, forests and scenic natural spaces that are diligently stewarded by community members. Since its modest 30-household beginnings in the 1990s, it has grown into a lively community of 100 households. Living in community promotes sustainability by reducing individual environmental footprints and encouraging collaborative eco-friendly practices.

“I live in a net zero home, and it’s really rewarding having the

infrastructure to make sustainable living easy,” says Myers, project director of the Thrive Ithaca EcoVillage Education Center. “I don’t have to do as much consuming as I would as an individual running a household in a typical suburban neighborhood.” Lawnmowers, playground equipment, compost bins and more are all shared and enjoyed together.

Myers likes to highlight the recreational opportunities available at EVI, including hiking trails and ponds for swimming and ice skating, as well as EVI’s communal dining spaces that make togetherness easy. The community also models multi-generational sustainability. “It is such a joy to know I am modeling conservation behaviors in my household with my daughter,” she says.

Everyone at EVI shares leadership responsibilities, meeting monthly to make decisions on critical issues. Residents commit two to four hours a week to facilitate the community, contributing based on their strengths in areas like administration, cooking, gardening, compost management and recycling. Myers appreciates this skill sharing, saying, “I’ve been so pleasantly surprised with how much value living in community brings to my life.”

Building a Resilient Culture

Sustainability is not a checklist but a culture shaped by what we normalize and celebrate. McMullen urges joyful modeling of alternatives, reminding us that “your actions are not really about you.” Visible practices—solar panels, reusable mugs, composting—ripple outward and shift norms over time. Myers calls this “ground-up design,” a liminal space where communities create the world they want by sharing resources and celebrating seasonal food, redistributing power and reducing isolation. Hayes centers youth leadership, cultivating agency and business skills in food systems so that youth are equipped to shape their own futures.

Frank Muller

The EcoVillage at Ithaca bustles with collective husbandry.

Embracing Life’s Reciprocity

Drawing from permaculture’s lessons, Mack says, “The soil is loyal. When you study permaculture, you are reminded that we are all connected. The only way we’re going to fix the planet is by remembering we are connected. When you know you’re doing something that affects someone else, you’ll stay committed. The reality is we are one species on a planet in the middle of the universe. We learn everything from nature. We are nature. It’s important for us to understand right now that we go fast alone and far together.”

Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring cultural underpinnings of health.

Spring Bowl Inspirations

Sustainable, Delicious and Flexible

by Maya Whitman

Food bowls are popular because of their vibrant versatility, inventive flavor combinations and health-conscious appeal. Served warm or cold, they begin with a base of grains, salad greens or broths, followed by layers of veggies, fresh herbs and protein sources, then finished with a drizzle of flavorful sauce. Assembling these well-balanced, nourishing meals offers an opportunity to practice mindfulness, creativity and even joy, making it a truly multi-layered experience for the mind, body and soul.

Sustainable Eats

Spring enables us to add another enriching layer to the experience with sustainable, plant-forward bowls that celebrate local, in-season produce—reducing shipping and supporting the local economy. Fruits,

vegetables, grains, nuts, seeds, beans and lentils require less land, water and energy to produce than meat and dairy. Weekend trips to farmers markets become extra special with the arrival of annual delicacies like garlic scapes, ramps (wild leeks) and earthy mushrooms such as morels and porcinis.

Making spring bowls throughout the week is also a great way to minimize food waste by incorporating peels to make broth, repurposing leftovers and buying grains and other pantry staples in bulk with minimal plastic packaging. To save time, grains and beans can be cooked once a week and used, as needed, in a variety of bowl combinations.

The Basics

“Thoughtful choices—both in what we eat and how we shop—help nourish our bodies

and our communities,” says Gwen Eberly, a chef and instructor at Zest Cooking School, in Lititz, Pennsylvania. Her favorite bowls feature a foundational layer of leafy greens like spinach or arugula, followed by crunchy textures such as radishes, carrots, sprouts and microgreens, and a layer of crispy tofu for the protein. Additional flavors may include roasted vegetables (asparagus) and fresh notes (snap peas or green onions).

“After winter, many people naturally want meals that feel energizing, colorful and lighter, which is why plant-based meals are so great,” says Annemarie Ranallo, the owner of Forest Greens Juice Bar, in Lake Bluff, Illinois. Some of her favorite ingredients for spring bowls are leafy greens, roasted or fresh vegetables such as broccoli, Brussels sprouts, sweet potatoes, cucumbers and tomatoes, as well as plant-based proteins like chickpeas and lentils. She underscores the importance of including different textures in a bowl by combining something crunchy, something creamy and something fresh.

Part of the fun of creating a spring bowl is discovering which flavors and textures pair well. Gluten-free options like quinoa, kasha (buckwheat), wild rice and amaranth make any bowl satisfying without being heavy, and they are especially delicious with sautéed mushrooms, roasted eggplant or white beans. Lentils serve to accentuate the earthy depth of oven-roasted root vegetables like rainbow carrots and beets.

Savory bowls embellished with creamy dressings are wonderful for lunch and dinner, but the introduction of sweetness with layers of yogurt, fruit, nut butters and crunchy seeds opens up possibilities for dessert and breakfast.

Sauce Magic

Eberly notes that a good, homemade sauce can tie a bowl together. Her favorites include sesame-ginger, lemon tahini, parsley-mint, chive yogurt and zesty lime-cilantro. “A well-chosen dressing can redefine familiar

plant-based ingredients, steering flavors toward whatever you’re craving that day—bright and citrusy, earthy and rich, or fresh and herby,” she explains.

Homemade dressings can be whipped up in minutes, offering wonderful flavor without excessive sodium or packaging waste. Spring bowls become memorable experiences with citrus vinaigrettes or creamy sauces featuring vegan mayo or plain yogurt and spicy wasabi, Dijon mustard or horseradish. Conjuring exotic sauces is easy with ingredients like tahini, miso paste, ground peanuts, coconut milk and spices. Bowls also wake up in the presence of robust herbs like cilantro, parsley, mint and basil.

Finishing Touches

Championing the element of surprise, Eberly recommends textural finishes like sesame or pumpkin seeds, peanuts, sprouts or kale chips. These garnishes add a final burst of flavor, taking a meal over the top. Ranallo, on the other hand, cautions against adding too many competing flavors. For her, simplicity is the key. Whether embellished or straightforward, the answer lies in personal preference and experimentation. Spring is the time to embrace our creative side and build a balanced, one-bowl meal that mixes textures and flavors to our heart’s (and tastebuds’) content.

Maya Whitman is a frequent writer for Natural Awakenings.

SPRING COUSCOUS BOWL WITH AVOCADO-DILL DRESSING

This hearty vegan meal for lunch or dinner includes bright flavors, cool and warm temperature experiences and a protein-packed, creamy dressing.

YIELD: 4 SERVINGS

DRESSING:

1 ripe avocado, scooped out ½ 16-oz package of tofu, drained well

1 Tbsp pure maple syrup

1 Tbsp tamari

1 Tbsp extra-virgin olive oil

1 Tbsp apple cider vinegar

1 Tbsp water

1 large sprig of fresh dill

BOWL:

3 cups cooked plain couscous

¼ can black beans, drained and rinsed

Small handful of fresh raw dandelion greens, chopped

2 scallions, finely chopped

1 medium raw zucchini, shredded

1 medium raw carrot, shredded

2 medium radishes, shredded

A few slices of raw red onion (optional)

To make the dressing, combine the avocado, drained tofu, maple syrup, tamari, extra virgin olive oil, apple cider vinegar, water and dill in a blender and mix until smooth and creamy. Cover and place in the refrigerator until serving.

Cook the couscous according to the label instructions.

To assemble, divide the warm, cooked couscous among four bowls. Cover the couscous with black beans, followed by scallions and dandelion greens. Add a layer of shredded zucchini on one side of the bowl, followed by a layer of shredded carrot on the opposite side. Add shredded radishes down the middle, between the zucchini and the carrot. Top with sliced red onion (optional). Drizzle generously with the creamy avocado-dill dressing. Serve immediately.

Recipe courtesy of Marlaina Donato.

The Minimalist Workout

Build Strength, Skip the Gear

by Zak Logan

Although regular workouts at the gym and two-mile runs boost cardiovascular health and improve mental outlook, brief, low-impact exercises throughout the day can also offer a world of benefits, including more stable blood pressure. A 2022 study published in JAMA Internal Medicine estimated that approximately 110,000 deaths per year could be prevented if U.S. adults aged 40 to 85 increased their physical activity by just 10 minutes of exercise a day. Greater benefits were associated with the addition of longer periods of exercise—approximately 210,000 preventable deaths with 20 minutes of exercise, and about 270,000 with 30 minutes.

“While we love working out at the gym, some days we’re too busy. The most important thing is that we keep our bodies moving every single day, and adding some exercises at home will also help keep our bones and muscles strong,” says personal fitness trainer Hannah McDonald, co-owner and manager of Complete Fitness LHP, in Lighthouse Point, Florida, adding, “Always listen to your body. It’s always better to start a little slow until you know how your body responds.”

No-Fuss Fitness

Getting in some moves at home can be fun and doesn’t require sophisticated equipment. Bags of rice, half- or full-gallon jugs of water and cans of food can replace hand weights. Towels, rope or

clothing suspenders can double as resistance bands. Activities such as light-to-moderate housework and gardening prompt us to bend, squat and work with our hands. Low-impact practices like tai chi, yoga, Pilates, walking, swimming, recreational dance, rowing and cycling can also provide effective, short workouts without stressing the joints.

Modern sedentary lifestyles and busy schedules demand flexibility, and “movement snacks” can help us stay in condition—a few calf raises and shoulder rolls while waiting for water to boil, wall pushups between Zoom meetings or towel stretches for arm tone after stepping out of the shower. Although McDonald values traditional workouts for specific performance goals, she believes in the power of movement snacks to reset a person’s metabolism, which often shuts down during prolonged sitting.

“You can do most low-impact exercises in moderation every day,” says Bruce Boyd, a wellness coach and owner of 4 Infinite Life Center, in Dallas, Texas. “Doing single moves and engaging muscles several times a day can help boost metabolism. It can also increase energy and diminish afternoon slumps.”

Get Moving

Boyd recommends the following exercises.

• Single Leg Curl and Press: Balance on one leg while holding full, 24-ounce water bottles. Combine a bicep curl with an overhead shoulder press using both arms simultaneously or alternating them. This exercise enhances core stability, balance and strength. Aim for three sets of eight to 12 repetitions per leg.

• Low-Lunge Arm Swings: While holding a low lunge, with the back knee on or off the ground, bend the elbows at 90 degrees and mimic a running motion by alternating arm swings. This can be done with or without canned goods in hand. This exercise combines lower-body strength with upper-body mobility and core stabilization. Aim for a timed set of 20 to 30 seconds or 10 repetitions per side.

• Chair Squats: Stand with your back in front of a sturdy, non-rolling chair positioned against a wall. Slowly lower the hips to lightly touch the chair before standing back up. To intensify the workout, hold canned goods. Repeat for 30 seconds to one minute every couple of hours. This exercise improves balance, mobility and lower-body strength.

McDonald suggests the following fun workouts.

• Mopping to Music: Put on some fun music and grab a mop. Pretend to mop or mop the floor with intention by emphasizing sweeping and scrubbing motions. Go a bit faster to get the heart rate up a little.

• Laundry Detergent Workout: For bicep curls, stand straight, engage the core and slowly curl the detergent jug. For triceps, stand straight with the core engaged and hold the laundry detergent jug overhead with both hands, then slowly lower it behind the head before slowly extending the arms upward once again. For squats—if knees are healthy and able—hold out the detergent jug in front with arms slightly bent, then slowly bend the knees to form a 90-degree squat. Hold for a few seconds, then repeat. Aim for 10 to 15 repetitions for each exercise. If a full jug is too heavy, begin with a smaller water bottle or can.

• Squats: Stand two steps from a wall and press the back against it with feet hip-width apart. Slowly slide down the wall until it feels like sitting in an imaginary chair, while keeping the lower back firmly against the wall. Hold for 20 seconds, or a full minute if legs are strong enough. Repeat three to four times with a one-to-two-minute rest in between.

Zak

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Home Sweet Sustainable Home

Strategies for Saving Money and the Planet

by Marlaina Donato

Adding eco-friendly elements to a home transforms it into a true sanctuary, yet many homeowners and renters feel shut out of the conversation when it centers around high-end remodels, expensive appliances or eco-luxury upgrades. Even the budget conscious have low-cost options that empower them to reclaim sustainability and slow climate change on their own terms.

“Behavioral adjustments are some of the most affordable changes people can make to green their homes. Many of these modifications can be made in a rental home, too,” says Marla Esser Cloos, a green-home coach in Oklahoma City, Oklahoma, and St. Louis, Missouri.

Approachable practices include using programmable thermostats that save energy; shopping in bulk to cut down on waste and plastic packaging; swapping out chemical cleaners and pesticides for effective, eco-friendly alternatives; and seasonal upkeep that extends the life of household materials and appliances. Many of these measures actually save money. Teaming up with neighbors to share tools, join compost clubs or advance community solar programs turns environmental stewardship into an even more affordable and enjoyable

endeavor that strengthens connections and underscores the power of collective action.

Energy Savers

“Small choices can have a big impact, and greening your home doesn’t have to break the bank. Some of the most affordable ways to make your home more sustainable involve reducing energy use and making smarter choices,” attests Annie Soulsby, a sustainability life coach in the United Kingdom.

The average home has many devices that sap energy unnecessarily, and unplugging computer equipment, game consoles, DVRs, coffeemakers, televisions and phone chargers when not in use can save up to 20 percent on the monthly electric bill. The U.S. Department of Energy also recommends using surge-protector power strips with on/off switches to easily turn off a set of appliances without having to unplug anything.

Soulsby suggests switching from fossil-fuel heating systems that burn natural gas, oil, propane or coal to renewable solutions like electric heat pumps that transfer thermal energy using eco-friendly refrigerants, or green electricity plans that allow consumers to purchase renewable electricity (wind, solar or hydro) from their power supplier. She also champions group solar programs, such as solar cooperatives that help renters, homeowners and businesses access solar energy and receive electric bill credits without installing panels on their own roof, translating to reduced monthly costs without high, upfront investment.

Cloos recommends installing or replacing weatherstripping, exterior door sweeps and draft stoppers on all exterior doors and windows. Duck and Frost King brands of shrink film window insulation kits can also provide an extra air barrier. Caulk can be used around doors, windows and other exterior gaps and interior trim joints to reduce cold drafts, increase heat retention in the wintertime and improve energy efficiency year-round.

Sustainable Shifts

Sustainability also means stretching the lifespan of everyday items, but when replacements are unavoidable, Cloos suggests looking for certified labels: WaterSense-certified faucets, toilets or shower heads; Energy Star-certified appliances; and GreenGuard-certified paints for exterior or interior makeovers. She also recommends simple measures like turning off lights when leaving a room to conserve energy and refraining from running the faucet while brushing teeth or washing hands to save water and lower water-heating costs.

A do-it-yourself mindset also minimizes consumerism. “Tool libraries work just like book libraries, but instead of novels, you can borrow tools, DIY equipment or sports gear,” explains Soulsby. “They solve the problem of owning rarely used items like an SDS [slotted drive system] drill for a bathroom project or a paddleboard for a weekend adventure. Borrow it, use it and return it in good condition.” Many U.S. cities maintain tool libraries through MakerSpace.com, community centers or nonprofits that can be located with a quick internet search.

For pest control without chemicals, Soulsby suggests sealing entry points, removing food and shelter sources, and keeping homes clean and dry. Pungent essential oils like citronella, peppermint and eucalyptus, as well as strong-smelling herbs such as lavender, mint, basil and rosemary help deter pests naturally. Adding natural cedarwood chips or essential oils to wardrobes and closets can help to repel moths. Lining drawers and thresholds with cinnamon and cayenne, or introducing beneficial insects like ladybugs, praying mantises and lacewings in the garden, can naturally control insects.

“We often place a barrier of First Saturday Lime around the outside of our home. Lime is an easy-to-use, environmentally friendly alternative to pesticides that is safe for children and pets when used as directed on the manufacturers’ package,” explains Cloos.

Seasonal initiatives like Veganuary, Plastic-Free July or No-Mow May are great starting points to incorporate changes into everyday life. “The real power comes when you then carry these habits yearround,” says Soulsby. “Swap meat for plant-based options beyond just one month; extend plastic-free choices to every purchase decision; and rethink horticulture by letting your garden flourish naturally every day.”

Marlaina Donato is an author, painter and composer. Connect at WildflowerAndWoodSmoke.com.

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Natural Skincare Recipes

by Natural Awakenings staff

Sustainable skin care is achievable without costly products or lengthy routines. Creating quick, easy and affordable formulas at home reduces our reliance on single-use plastics, petroleum-derived agents, irritating alcohol and other harsh chemicals found in many store-bought items. By storing them in glass containers and buying ingredients at bulk-refill stores, wasteful packaging can be virtually eliminated.

DIY scrubs, facial masks, bath crystals, moisturizers and toners are made with simple pantry ingredients such as oats, honey, sea salt and olive oil, which are packed with antioxidants and anti-inflammatory properties. Applied topically, aloe vera gel from a houseplant effectively treats burns and soothes chronic conditions like rosacea. Two specialized ingredients with beneficial properties are fractionated coconut oil, which is processed to be clear, colorless, long-lasting and always liquid, regardless of temperature; and pure culinary rosewater made by simmering rose petals.

Even with natural ingredients, the American Academy of Dermatology recommends doing a patch test on an inside arm. Leave the product on for as long as it would be used on the face, monitoring for swelling, redness or itching.

Vanilla Sugar Scrub: Combine one-third cup brown sugar, one-quarter cup olive oil or fractionated coconut oil and one-half teaspoon alcohol-free vanilla extract. Store the mixture in a small jar and use one teaspoon at a time to exfoliate the skin, applying gentle, circular motions by hand, then rinsing with warm water.

Soothing Oatmeal Mask: In a blender, pulse one-half cup rolled oats into a fine powder. In a bowl, combine with one tablespoon honey, one tablespoon olive oil and two teaspoons warm water until it thickens into a creamy paste. Gently massage onto a dampened face and leave on five to 10 minutes before rinsing with warm water.

Fragrant Bath Salts: Combine three cups Epsom salt, one-and-a-half cups sea salt or Himalayan pink salt, one-half cup baking soda and 20 drops of one or more essential oils such as pine needle, rose, lavender or eucalyptus. The yield is enough for five to 10 baths; keep in a glass jar for up to six months. Add one-half to one cup to the bath. Can also be used for a foot spa.

Rosewater Facial Toner or Spritzer: Pure culinary rosewater can be a gentle toner that hydrates, soothes, controls excess oil and tightens pores. Apply straight from the bottle with a soaked cotton ball. May also be refrigerated in a spray bottle for a refreshing facial spritz.

Lip Balms: For cracked lips, apply a thin layer of raw honey overnight for its hydrating and antibacterial benefits. Other soothing ingredients that can be used as needed throughout the day are aloe vera and coconut oil.

WELCOME

TO OUR SPECIAL 2026

Health, Wellness and Natural Living Guide.

At Natural Awakenings, our priority is to inspire our readers and to support local businesses, especially those that bring wellness to our community. We educate and empower the community to better support our mental, physical and spiritual health, as well as the health of our community and planet.

Throughout the year, Natural Awakenings publishes the latest information and resources available for health, nutrition, fitness, personal growth, natural living, sustainability and creative expression.

MIND. BODY. SPIRIT. PLANET.

& natural

Acupuncture

ALLOY ACUPUNCTURE

6053 Hudson Rd, Ste 152, Woodbury 920-838-1526

AlloyAcu.com

Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, anxiety and more! See ad on page 13.

Advertising/Wellness Marketing

NATURAL AWAKENINGS MAGAZINE

Jordan Peschek, RN-BSN, Publisher 262-623-7948

NATwinCities.com

Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 40,000 loyal print and digital loyal readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.

GLOSSARY

Ayurveda

CARING HANDS MASSAGE & SPA

427 Vermillion St., Hastings 651-480-8244

CaringHands@CreatingReality.com ByCaringHands.com

Offering holistic massage, spa, Ayurveda and more. Relax, relieve stress, restore balance and vitality with natural healing services. With personalized care, the practice provides rejuvenation that feels like a true retreat. It’s where you want to be and how you want to feel. Schedule a service or book an overnight stay with The Suite Experience By Caring Hands. See ad on page 17.

Bodywork

MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389

Bhakti Wellness Center

7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com

Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 17.

Acupuncture: Acupuncture stimulates the body’s ability to heal and balance itself, based on the theory that an electromagnetic life force (qi or chi) flows through the body via meridians. Disease is seen as an imbalance in this system. Practitioners insert needles at specific points to regulate/ rebalance the life force.

Aesthetician (Holistic): Under the notion that skin, mind & body wellness are all linked, licensed professionals provide a more natural, holistic approach to beauty & wellness. This often includes non-invasive facials & skincare treatments, quality skincare products & nutritional support.

Aromatherapy: Uses the essential oils of herbs & flowers to help treat stress, anxiety & other ailments. Often used in conjunction with massage, acupuncture, reflexology, herbology, chiropractic or other holistic treatments.

Ayurveda: The oldest medical system known to man & a comprehensive spiritual teaching practiced in India for 4,000 years. It focuses on maintaining health via the balance of the elements air, fire & water. A patient’s dosha—or ayurvedic body type—is the basis for individualized dietary regimens & preventive therapeutic interventions.

Death Doula

SACRED OAKS HEALING

Sara Anondson

10700 Normandale Blvd., Suite A, Bloomington 612-255-4213

SaraAnondson@SacredOaksHealing.com

Dentist

SacredOaksHealing.com

Supports mind, body and soul through mentorship, doula work and holistic healing experiences and classes.

HEALTH CENTERED DENTISTRY

N7915-902 St, River Falls, WI 715-426-7777

HealthCenteredDentistry.com

Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.

Bodywork: Massage & the physical practices of yoga are perhaps the best-known types; both have proven successful in relieving tension & stress, promoting blood flow, loosening stiff muscles, & stimulating the organs. Massage therapies encompass countless techniques, including Thai massage, shiatsu, & Rolfing. The same is true for yoga. Several types may be combined for the greatest benefit. See Massage & Yoga.

CBD: A natural compound derived from the hemp plant that can help with pain, anxiety, stress, sleep & substance abuse according to a vast & expanding body of research. It can be used topically in lotions & creams as well as eaten in edible forms like gummies.

Chinese Medicine: Traditional Chinese Medicine (TCM) combines the use of medicinal herbs, acupuncture, food, massage & therapeutic exercise, recognizing that wellness in mind & body depends on the harmonious flow of lifeforce energy (qi or chi).

Chiropractic: Based on the premise that proper structural alignment permits free flow of nerve activity in the body. When spinal vertebrae are out of alignment from trauma, posture, stress, etc., they put pressure on the spinal cord & the nerves radiating from it, potentially leading to diminished function & illness.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Ste 700 Shoreview | 651-483-9800

NaturalSmilesDental.com

We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on back cover.

SEDATION AND IMPLANT DENTISTRY

1815 Suburban Ave, St. Paul 651-735-4661 | ToothBuilder.com

We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth, ceramic implants and restorations. See ad on page 6.

TOOTH BY THE LAKE

1401 Main St, Hopkins

952-475-1101 • ToothByTheLake.net

We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 13.

Education

ANOKA-RAMSEY COMMUNITY COLLEGE

ALLIED HEALTH PROGRAMS

763-433-1100

AnokaRamsey.edu/AlliedHealth

Embark on a fulfilling career path with Anoka-Ramsey Community College’s allied health programs including therapeutic massage, integrative health and wellness coaching, nursing and more. Learn more and start your future of healing and wellness. See ad on page 2.

Mastel’s Health Foods

Alina Hornfeldt & Lauren Gaffney, Co-Owners

1526 St. Clair Ave., St. Paul 651-690-1692

Mastels.com

NATURAL, ORGANIC AND NON-GMO FOOD VITAMINS | SUPPLEMENTS | NON-TOXIC PERSONAL CARE | ECO-FRIENDLY HOUSEHOLD ITEMS

More than just a health food store; Mastel’s Health Foods is a local, women-owned wellness destination that fosters health, connection and community.

For more than five decades, Mastel’s has served as a trusted hub for natural wellness in St. Paul. Founded in 1968 by John Mastel, the independent health food store continues its legacy today under the leadership of co-owners Alina Hornfeldt and Lauren Gaffney.

Mastel’s is known for its personalized customer service and wide range of natural products, including vitamins, mineral supplements, organic foods, eco-friendly household goods and non-toxic personal care items.

Education is central to the store’s mission, with staff training and customer conversations focused on empowering people to make informed wellness choices.

“Our industry attracts people who truly want to help others,” Hornfeldt says, and that is evident in the satisfaction of their customers. Many patrons have described Mastel’s as the best place to go in the Twin Cities for holistic, natural, herbal wellness products. They are open weekdays from 9 a.m. to 8 p.m., Saturdays 9 a.m. to 6 p.m. and Sundays 12 to 5 p.m.

Coaching (Life Coaching, Health Coaching, etc.): Involves the use of evidence-based skillful conversation & strategies to engage, educate & empower clients in behavior change to improve health, wellness & deepened purpose in life.

Colon Hydrotherapy (Colonic): An effective treatment used to wash away old toxic waste accumulated along the walls of the colon as both a corrective process & for the prevention of disease. It is administered with pressurized water by a professional using special equipment.

Compound Pharmacy: Offering a much more customized, patient-centered approach than a traditional pharmacy. They combine ingredients in-house to meet individual medication needs. They usually offer quality supplements & natural health products (no prescription needed) as well.

Contrast Therapy (Contrast Suite): Alternates hot and cold exposure, often with a sauna and a cold tub, to improve circulation, reduce pain, promote detoxification and overall healing. Heat increases blood flow and relaxes muscles, while cold reduces inflammation and numbs pain. Commonly used by athletes for recovery and injury management, it also benefits anyone seeking improved circulation or relief from discomfort. See Sauna.

Education cont’d

CONCORDIA UNIVERSITY WISCONSIN

School of Pharmacy

Online Degree Program

CUW.edu/NPS

Take the next step toward a career that makes a difference!

Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in health care, pharmacy, research and development, manufacturing, business and beyond. See ad on page 13.

Energy Enhancement System

GEMINI HEALING

13759 Bird Song Ct, Minnetonka 612-208-6280

Info@GeminiHealing.org

Gemini Healing offers alternative wellness services with a 24-unit Energy Enhancement System for optimized self-healing. Services include two-hour sessions, packages, and overnight stays in a peaceful setting. See Profile on page 27.

HEALING WATERS HEALTH CENTER

6150 Oren Ave N, Stillwater 651-430-2866

HealingWatersHealth.com

We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 9.

Energy Healing

CLEARLY CONNECTED HEALING, LLC

700 Twelve Oaks Center Dr., Ste. 253, Wayzata 612-669-7037

ClearlyConnectedHealing.com

Reiki Master providing in-person and virtual intuitive energy healing sessions to restore physical, mental, emotional, and spiritual balance with grounded insight and supportive energetic guidance.

Counseling & Psychotherapy: Practitioners who treat depression, stress, addiction & emotional issues. Formats can vary from individual counseling to group therapy. In addition to verbal counseling techniques and behavior therapies, some therapists may use bodywork, ritual, energy healing, hypnotherapy & other holistic modalities. See Mental Health.

Crystal & gemstone therapy: The use of quartz crystals & gemstones for therapeutic & healing purposes, asserting that the substances have recognizable energy frequencies & the capacity to amplify & absorb other frequencies in the body.

Dentistry (Holistic/Natural): Emphasizes the relationship between oral health & total body health. It incorporates evidence-based natural methods such as homeopathy, biocompatibility testing & nutritional counseling. Most holistic dentists emphasize preventive care & recommend the removal of silver-mercury fillings.

Detoxification (Detox): The practice of resting, cleansing & nourishing the body from the inside out, as accumulated toxins can drain the body’s energy & make it more susceptible to disease. Techniques may include supplements, sauna & infrared light therapy, colon hydrotherapy, massage, ionic footbaths, herbal teas & nutritional recommendations.

Fitness

BETTER FOREVER TRAINING

Bobbie Drew 816 7th Ave S, St. Paul 651-300-9735

BetterForeverTraining@Outlook.com

BetterForeverTraining.com

Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.

Health Coaching

BETTER FOREVER TRAINING

Bobbie Drew 816 7th Ave S, St. Paul 651-300-9735

BetterForeverTraining@Outlook.com

BetterForeverTraining.com

Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.

Energy Enhancement System (EESystem): A wellness technology that uses scalar energy fields and bio-photonic light waves to promote healing, relaxation and energy balance. Participants sit comfortably in a room with screens emitting these frequencies, believed to aid cellular regeneration, reduce inflammation & enhance well-being.

Energy Healing (Energy Work): The art & practice of realigning & re-attuning the body to assist in natural healing processes. Working directly with the energy field in & around the body, the practitioner channels energy into the cells, tissues & organs of the body to effect healing on physical & non-physical levels simultaneously. Sessions may or may not involve the physical laying on of hands. See Reiki.

Environmental medicine/Mold: Explores the role of dietary & environmental allergens in health & illness such as dust, mold, chemicals & foods that can dramatically influence diseases, ranging from asthma & hay fever to headaches & depression.

Functional Medicine: Patient-centered, root-cause approach that focuses on primary prevention & underlying causes, instead of symptoms. Treatments are grounded in nutrition & improved lifestyle habits & may make use of medications. The discipline uses a holistic approach to analyze & treat connected body systems to heal and to maintain health. See Integrative Medicine & Holistic Health.

Health Food Stores

MASTEL’S HEALTH FOODS

1526 St Clair Ave, St. Paul 651-690-1692

Mastels.com

Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 15 and see Profile on page 23.

Hyperbaric Oxygen Therapy (HBOT)

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

DrKrissy.com

DrKrissy.NMD@gmail.com

Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 8 and see Profile on page 28.

Integrated Health

GENEVIEVE WACHUTKA

7801 East Bush Lake Rd., Suite 240, Bloomington

763-222-8600

GenevieveWachutka.com

Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 19 and see Profile on page 29.

Jessie Rudi, Reiki Master

Clearly Connected Healing

700 Twelve Oaks Center Dr., Ste. 253, Wayzata 612-669-7037

ClearlyConnectedHealing.com

REIKI | ENERGY HEALING

I offer Reiki energy healing sessions in-person and virtually, along with Reiki trainings and group experiences that blend meditation and energy work.

Sessions are designed to help clients shift out of chronic stress and into a state of deep calm and clarity, where healing can unfold naturally. Reiki promotes rest, renewal and a deeper connection with oneself. I also partner with local businesses and organizations to offer wellness pop-ups and restorative experiences at gatherings, retreats and community events.

My approach is gentle, grounded and practical. As a mother of three navigating the same fast-paced life many of my clients live, I bring real-world perspective to energy work. Sessions combine traditional Reiki with intuitive insight, often helping clients experience meaningful shifts physically, emotionally and energetically.

Clients are welcomed into a calm, supportive space and often leave feeling lighter, more relaxed and more connected to themselves. I offer a free 15-minute discovery call for anyone who feels curious about Reiki or energy healing and would like to connect before scheduling a session.

I’m expanding to offer a wider range of Reiki training and mentoring opportunities this year for those looking to deepen their practice.

Holistic Health: Similar to integrative and functional medicine, this approach seeks to improve the physical, mental, emotional & spiritual components of wellness & often involves the integration of both traditional Western and alternative, natural, complimentary health practices to achieve optimal wellness. See Integrative Medicine & Functional Medicine.

Homeopathy: A therapy that uses small doses of specially prepared plants & minerals to stimulate the body’s defense mechanisms & healing processes in order to cure illness.

Hypnotherapy: Bypasses the conscious mind to access the subconscious, unlocking the psyche’s natural healing abilities. It aids in addiction recovery, mental health, resolving past events & fostering a positive outlook.

Integrative Medicine: This holistic approach combines conventional Western medicine with complementary alternative treatments in order to simultaneously treat mind, body & spirit. Geared to the promotion of health & the prevention of illness, it neither rejects conventional medicine nor accepts alternative therapies, without serious evaluation. See Functional Medicine & Holistic Health.

Integrative Psychiatry: A holistic, patient-centered approach to health & wellness that aims to rebalance mental, emotional, functional, spiritual, social, & community functioning. It uses both conventional & complementary medicine modalities in the treatment of psychiatric disorders. See Mental Health.

Intuitive Coaching/ Development

MAR SEETS COACHING, LLC

Michelle Seets

MASeetsCoaching@gmail.com

612-743-2592

MichelleSeets.com

Feeling lost or navigating grief? Gain clarity through Soul Readings and supportive classes focused on emotional growth, grounding, healthy boundaries, intuitive development, and reconnecting with your inner guidance.

Massage

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 19.

Mental Health

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

Scott County, MN

DrKrissy.com

DrKrissy.NMD@gmail.com

Naturopathic Doctor

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

Scott County, MN

DrKrissy.com

DrKrissy.NMD@gmail.com

Light Therapy (Infrared, Laser): Non-invasive, modern pain relief methods that stimulate the body’s natural ability to heal. Can lead to both acute & chronic benefits such as pain relief (short & long term); improved circulation, inflammation & detoxification; as well as relief of anxiety & stress symptoms.

Massage Therapy: A very relaxing & effective therapeutic approach that helps decrease pain, relax muscles, increase circulation & detoxification in order to reduce stress & increase overall wellness. It involves the manipulation of soft tissue, usually by hand. See Bodywork & Detoxification.

Meditation: The intentional directing of attention to one’s inner self. Techniques include the use of imagery, mantras, observation & breathwork. Research has shown that regular meditation can reduce stress, anxiety & blood pressure and more. As a spiritual practice, meditation is used to facilitate a sense of oneness with a higher power or the Universe.

Mental Health: A broad term to describe our emotional, psychological, & social well-being. It affects how we act, think, feel, manage stress, cope, & experience emotions. It is a central focus of counselors, therapists, psychologists, & psychiatrists. It is an integral component in services of naturopaths, integrative & holistic providers & coaches. See Counseling, Coaching & Integrative Psychiatry.

INTEGRATIVE HEALTHWERKS

Dr. Audrey Schenewerk 651-447-7200

Info@IntegrativeHealthwerks.com

IntegrativeHealthwerks.com

Here to guide you through hormone and metabolic imbalances, gastrointestinal disorders and symptoms, autoimmune conditions, chronic fatigue, and those who want to optimize health and prevent disease.

Reiki

CLEARLY CONNECTED HEALING, LLC

700 Twelve Oaks Center Dr., Ste. 253, Wayzata 612-669-7037

ClearlyConnectedHealing.com

Reiki Master providing in-person and virtual intuitive energy healing sessions to restore physical, mental, emotional, and spiritual balance with grounded insight and supportive energetic guidance. See Profile on page 25.

Myofascial Release (MFR): A hands-on technique for the diagnosis & treatment of soft tissue restrictions that decrease range of motion & cause pain. This approach, pioneered by John F. Barnes, PT, focuses on stretching & manual pressure that loosens restricted motion.

Naturopathic Medicine (Naturopathy): A comprehensive system based upon working in harmony with the body’s natural healing abilities. Incorporates a broad range of natural methods & substances aimed to promote health & may incorporate massage, acupuncture, acupressure, counseling, nutrition, herbal medicine, homeopathy and much more. See Holistic Health.

Nutritional counseling: Embracing a wide range of approaches, nutrition-based, complementary therapies & counseling to seek to alleviate physical & psychological disorders through special diets & food supplements.

Osteopathy: Doctors of osteopathy use physical, pharmacological & surgical methods to correct faulty structure & function of body mechanics in order to restore the body’s natural healing capacities.

Oxygen Therapies (Hyperbaric Oxygen Therapy/HBOT, Ozone): Alters the body’s chemistry to help overcome disease, promote repair & improve overall function. Properly applied, oxygen may be used to treat a wide variety of conditions.

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirit including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 19.

Retreat/Retreats Center

GOLDEN LIGHT HEALING RETREAT CENTER

Tiffany Dorton

920-428-0588

GoldenLightHealing.net

Spa

Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more. See ad on page 6.

CARING HANDS MASSAGE & SPA

427 Vermillion St., Hastings 651-480-8244

CaringHands@CreatingReality.com ByCaringHands.com

Space Clearing

MAR SEETS COACHING, LLC

Michelle Seets

612-743-2592

MASeetsCoaching@gmail.com

MichelleSeets.com

Gemini Healing

Megan Bekwelem and Rachel Hicks 13759 Bird Song Ct., Minnetonka 612-208-6280

Info@GeminiHealing.org

GeminiHealing.org

ENERGY ENHANCEMENT

SYSTEM

| GUIDED HEALING

EXPERIENCES

Gemini Healing provides alternative wellness services featuring a 24-unit Energy Enhancement System (EES), a groundbreaking bio-active energy technology.

Gemini Healing is an energy healing and meditation center featuring a 24-unit Energy Enhancement System (EES), a bio-active scalar energy technology designed to support cellular charge and accelerated healing. This scalar energy environment creates optimal conditions for deep restoration, nervous system regulation, and the body’s natural ability to heal.

We offer live guided meditations and Group Healing Circles (later this year) in addition to EES sessions. Our guided meditations combine breathwork, sound healing, coherence practices and heart-centered awareness to help participants access deeper states of relaxation, healing and expansion. Our Group Healing Circles bring individuals together in a structured, intentional process that aligns thought, emotion and energy to support healing for one recipient at a time, while creating shared benefits for all participants.

Clients often report improved energy, deeper sleep, emotional clarity, reduced stress and an increased sense of balance and well-being. Sessions are held in a peaceful, home-based setting designed for comfort and deep relaxation.

As identical twins, Megan and Rachel share a profound connection rooted in their lifelong interest in the mind-body connection and the body’s innate healing intelligence. Their fascination with consciousness, energy, and cellular health inspired them to open Gemini Healing in 2023 as a space where science-informed technology and guided spiritual practice come together.

Pelvic Floor Therapy: A specialty within physical therapy that focuses on rehabilitation of muscles in the pelvic floor after injury or dysfunction, effective for women before/after pregnancy & as part of health maintenance. See Physical Therapy.

Physical Therapy: Promotes, maintains & restores health by addressing issues that affect our movement, mobility, posture & pain. They provide examination & diagnosis, physical intervention such as specific exercises & manual therapy, rehabilitation & patient education. Many operate from an integrative approach.

Pilates: Emphasizes development of the abdominal power center, or core. More gentle than conventional exercises, Pilates—like yoga—yields long, lean, flexible muscles with gracefully balanced movements that help improve fitness and activities of daily living, as well as overcoming injuries.

Dr. Krissy Haglund, NMD

Savage, MN (just south of Minneapolis) 952-226-4221

DrKrissy.NMD@gmail.com

DrKrissy.com

NATUROPATHIC MEDICINE | FOOD AS MEDICINE |

HERBS & HOMEOPATHY | COUNSELING

“We treat people, not symptoms. This year, I worked with a newborn as well as an 88-year-old; I treat everybody. I work very differently. Whether I’m treating someone in my home or doing a home visit, I work whenever people need me...I work to reduce suffering in the world.”

Root-Cause Mental Health Care: Haglund is particularly experienced in supporting unrelieved pain, mental health and brain-related conditions through natural medicine.

She helps many patients navigating anxiety, depression, attention deficit disorder (ADD), autism, behavioral disorders, postpartum mood concerns, obsessive-compulsive disorder (OCD) and traumatic brain injury (TBI).

Her approach integrates lab testing with personalized treatment plans that may include nutrition therapy, botanical medicine, mineral repletion, amino acid therapy and targeted neurotransmitter support. She incorporates homeopathy, hydrotherapy, biotherapeutic drainage, hyperbaric oxygen therapy and the use of a Finnish sauna to support detoxification and cellular repair.

“I prioritize cost-effective, foundational interventions—sleep optimization, stress reduction, mineral balance, movement and daily sunlight exposure. Simple actions, like getting outdoors and practicing deep breathing every morning, help calm the body and lower stress.”

Some of her most rewarding moments come from witnessing rapid shifts once the correct remedy is identified. “Finding the root causes of conditions provides full-body support without putting a temporary band-aid on the condition or taking pharmaceuticals as a first resort.”

Qigong & Tai chi: Qigong & tai chi combine movement, meditation & breathe regulation to enhance the flow of vital energy (qi or chi) in the body, improve circulation & enhance immune function. Qigong traces its roots to traditional Chinese medicine. Tai chi was originally a self-defense martial art descended from qigong & employed to promote inner peace & calm.

Reflexology: Direct, gentle pressure to areas of the feet that reflect organs in the body, intended to help reduce tension and stress in a natural, noninvasive way.

Red Light Therapy: See Light Therapy.

Reiki: Means “universal life-force energy”. A method of activating & balancing the life-force (qi or chi). Practitioners channel healing energies to organs & glands or to align the body’s chakras (energy centers). Can ease emotional & mental distress, heal chronic & acute physical problems,

Spirituality

ECKANKAR TEMPLE OF ECK 7450 Powers Blvd., Chanhassen 952-380-2200

TempleofECK.org

Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.

UNITY IN THE HEART OF ST. PAUL 1898 Iglehart Ave. Saint Paul, MN 55104 651-399-3679 (VM only)

UnityInTheHeart.org

Services every Sunday from 10:30 to 11:30 am. Join us in person or online! Discover Unity in the Heart of the Twin Cities. Embrace our positive, practical Christianity with our message, music and meditation. Note: We are working on being handicapped-accessible; child care not available.

Thermography

OPTIMAL WELLNESS SOLUTIONS 2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

and achieve spiritual focus & clarity. Reiki can be a valuable addition to the work of chiropractors, massage therapists & others. See Energy Healing.

Sauna/Infrared Sauna: Saunas use heat in a relaxing atmosphere to promote sweating & release of toxins to enhance immunity, clear the skin, increase circulation, promote joint & muscle relief. The detoxification is enhanced when infrared light is also used. See Detoxification.

Shamanism: An ancient healing tradition that believes that loss of power is the real source of illness & that all healing includes the spiritual dimension. Shamanic healing can be both self-empowering & self-healing.

Wellness Center

CARING HANDS MASSAGE & SPA

427 Vermillion St., Hastings 651-480-8244

CaringHands@CreatingReality.com ByCaringHands.com

HEALING WATERS HEALTH CENTER

6150 Oren Ave N, Stillwater 651-430-2866

HealingWatersHealth.com

We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 9.

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Genevieve Wachutka

Modern Mystery School – Minneapolis/St. Paul 7801 East Bush Lake Rd., Ste. 240, Bloomington 763-222-8600 | GenevieveWachutka.com

SELF-MASTERY SPECIALIST | SPIRITUAL DEVELOPMENT PROFESSIONAL GUIDE AND HEALER

Genevieve Wachutka guides individuals on a path of self-mastery, helping clients move beyond self-sabotage and step into greater clarity, joy and purpose. As a certified Life Activation practitioner with the Modern Mystery School, she works with time-tested spiritual tools and teachings designed to support healing, empowerment and personal growth.

Sessions focus on helping clients develop greater self-awareness, strengthen intuition and cultivate inner peace. Through spiritual coaching, energy work and mentorship, she helps individuals recognize patterns that may be holding them back and provides practical tools for navigating life with greater confidence and alignment.

Clients frequently seek her support when they sense there is more possible in their lives—more meaning, more alignment and a deeper connection with themselves.

“Self-mastery is about recognizing where we stop ourselves and learning how to move beyond those limitations. When we gain the tools to work with the mind, emotions and energy, we begin to unlock our true potential.”

Her own journey began in 2012 when she was introduced to the path of initiation through the Modern Mystery School. The teachings and healing modalities she encountered transformed her life, strengthening her connection with herself and the Divine while bringing greater peace, purpose and fulfillment. Today, she shares those same teachings with others.

“The power to create change is already within each of us. My role is simply to help people access the tools and wisdom that allow them to realize it.”

Those interested in learning more can schedule a complimentary discovery consultation to explore the path of self-mastery and the tools available to support their journey.

Skin Care & Spa (Holistic): Under the notion that skin, mind & body wellness are all linked, licensed professionals provide an alternative, holistic approach to beauty & wellness that focuses on balance. This often includes non-invasive skincare treatments, quality skincare products & nutritional support.

Sound Healing (and Sound Baths): Employs vocal & instrumental tones produced with healing intent, in order to create sympathetic resonance in the physical & energy bodies. Sound healing also is used to bring energy into balance & harmony.

Tai Chi: See Qigong.

Thermography (Thermal Imaging): A diagnostic technique that doesn’t involve radiation. It reveals abnormal tissue growth and inflammation, which is recognized as the

earliest stage of most major health challenges, using an infrared camera to measure temperature variations on the surface of the body.

Wellness Center: Though wellness centers come in many forms, they all are a collaborative space or guild that offers a variety of complimentary services to provide clients a truly safe, effective space where all needs are addressed in a comprehensive way to maximize health outcomes & prevent illness. They can often be seen as a “one-stop-shop” for wellness support. See Holistic Health and Integrative Medicine.

Yoga: The word yoga is derived from the Sanskrit root yuj which means “union” or “to join” & refers to the joining of one’s physical, mental & spiritual elements. Yoga focuses on physical exercises called asanas (or postures), controlled breathing, relaxation, meditation, diet & nutrition. See Bodywork and Pilates.

Our One Wild & Precious Life

by Marlaina Donato

Protecting Earth’s precious gifts, helping a neighbor in their new garden or teaching a child to weather life’s storms can be wildly rewarding. Yet, even while living consciously, we can deplete our energy, feeling guilty to have to place ourselves on the kindness list. In these moments, we must remember that everything we cherish relies on our well-being. If the foundation crumbles, the house falls.

“Self-care is giving the world the best of you, instead of what’s left of you,” said mental health advocate Katie Reed. Our health and sanity will eventually falter if we always put ourselves last. Neglecting to value our emotional energy, time, physical strength, talents and compassion as much as Earth’s oceans or human rights endangers our life force. Like nature’s resources, we are finite. It is imperative to love ourselves as we love our

favorite causes, making difficult decisions for our own sake.

By learning to say “No,” asking the kids to do the dishes, letting someone else bake for a fundraiser or resting instead of pushing through fatigue, we invest in our own presence on this planet. When ready, we will have more to offer. Seeing beauty in the mirror instead of flaws, scheduling joy into our days, abandoning perfectionism and embracing our humanity allow us to breathe fully and remember our passions and purpose. “Tell me, what is it you plan to do with your one wild and precious life?” asks Mary Oliver in her poem The Summer Day. Let us all ask ourselves this vital question every morning, for we are worthy of the answer.

Marlaina Donato is an author, painter and composer. Learn more at WildflowersAnd WoodSmoke.com

—Anita Krizzan

Calendar of Events

Wednesday, April 8

Energy Enhancement System + Healing Waters Presentation – 6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com

Friday-Sunday, April 10-12

Ancient Irish Celtic Shamanism – 9:30am5:30pm. 3-day immersive workshop. Learn about journeying, ancestral healing, the Wheel of the Sun and more through drumming, sound and movement. $650, includes lunch. Lodging available. Golden Light Healing, 7102 Sundew Rd, Sobieski. 920-609-8277. GoldenLightHealing.net.

Saturday, April 11

Space Clearing for Grief & Loss – 9am12pm. A gentle, 3-hour, online class offering practical, grounded tools to clear and rebalance the energy of your home or workspace after grief or loss. Learn stepby-step techniques to release heavy or stagnant energy, invite in supportive energy and maintain balance over time in a compassionate, manageable way. $50. MichelleSeets.com/classes

Tuesday, April 14

Sound Bath + Energy Enhancement System – 6:30-7:30pm. Experience deep relaxation through the combined benefits of sound healing and the bio-active energy fields of the EESystem, designed to enhance energy flow and support overall well-being. $65. Please arrive early and bring a blanket, water bottle. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com.

Wednesday, April 15

Ladies Night In – 5:30-7:30pm. Enjoy deep relaxation in the EE System, a session on the Opus sound bed, and time to gather with tea and conversation. An evening of healing, connection and selfcare. $55. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com

Calm & Connect: Guided Meditation &Group Reiki – 6:30-7:30pm. Step away from the day and settle into a calm, supportive space with guided meditation followed by group Reiki energy healing to help the body release stress and enter deep relaxation. Bring a yoga mat, pillow and blanket. Suggested donation: $20. Mindful Families, 7825 Telegraph Rd, Bloomington, MN. RSVP: 612-669-7037. ClearlyConnectedHealing.com

Dmytro Buianskyi/shutterstock

Thursday, April 16

Integrated Sound Bath with EES – 6:307:30pm. Experience deep relaxation and healing through the combination of sound therapy and the Energy Enhancement System (EES). Bring a blanket, water bottle and indoor shoes or socks. $65. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. 651-430-2866. HealingWatersHealth.com

Saturday-Sunday, April 18-19

Connecting with Your Guides and Angels – 9am-4:30pm. Two-day workshop with Diane Bloom. Learn about the “Claires,” channeling, mediumship and psychic work through guided meditations, automatic writing, pendulum use and partner practice sessions. $388, lunch included. Lodging available. Golden Light Healing, 7102 Sundew Rd., Sobieski. 920-428-0588.

AcuEnergetics®

Level 1 Energy Essentials

9am-6pm

This weekend course with Susan Schultz is an eye-opening experience. Through the meditations, energetic techniques and energetic balances, you will discover a fresh approach to all aspects of your life, learning skills to open your heart and bring you more joy, love and energy. $595, $50 discount with cash or check.

Healing Waters Health Center 6150 Oren Ave. N, Stillwater 651-430-2866

HealingWatersHealth.com

Friday-Sunday, April 24-26

SoulCollage® Weekend Retreat with Michelle Barth – 9am–2pm. Explore self-discovery and spiritual connection. Learn the structure of the SoulCollage® deck and create personal cards using guided meditation, reflection and imagery to connect with inner wisdom, archetypal energies and supportive spiritual allies. $350 includes meals; lodging available. Golden Light Healing, 7102 Sundew Rd, Sobieski. 920-428-0588. GoldenLightHealing.net.

Saturday–Sunday, April 25-26

Wellness, Body, Mind & Spirit Expo 10am-5pm

Celebrate wellness at Southeastern Wisconsin’s premier holistic health expo! A dynamic event featuring the latest in alternative and holistic health. Discover doctors, providers, coaches, psychics, astrologers, artists and more. Booths available!

Holiday Inn River Front Milwaukee 4700 N. Port Washington Rd Milwaukee WellnessBodyMindSpirit.com

Wednesday, April 29

Wednesday, May 13

Energy Enhancement System Experience & Healing Waters Presentation – 6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com

Tuesday, May 20

Preconference Herbal Intensives – May 2022. In advance of the 15th annual Midwest Women’s Herbal Conference (May 22-25), these focused workshops, intensives and immersions offer hands-on study with experienced herbalists. Registration for the full conference not required. 9341 Asbury Dr., Almond, WI. MidwestWomensHerbal.com

Friday, May 22

15th Annual Midwest Women’s Herbal Conference – May 22-25. A four-day gathering for women of all ages to explore plant wisdom and holistic health through workshops, community and hands-on learning. 9341 Asbury Dr., Almond, WI. MidwestWomensHerbal.com

Thursday-Sunday, May 28-31

Peruvian Shamanism Training with Jose Luis Herrera – 1:30pm Thursday to 1pm Sunday. Peruvian teacher Jose Luis Herrera leads a four-part training exploring Peruvian shamanic traditions. Participants create a medicine bundle (mesa) used as a map for transformation and healing. Additional sessions: July 23-26, Sept. 10-13, Nov. 12-15. $799 per session; meals included. Golden Light Healing, Sobieski. 920-428-0588.

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Ongoing Events

Sunday

Unity in the Heart Sunday Service 10:30-11:30am every Sunday

In-person and online worship service. Embrace our positive, practical Christianity with our message, music and meditation. Unity in the Heart of St. Paul 1898 Iglehart Ave., Saint Paul, MN 651-399-3679

UnityInTheHeart.org

Friday

Discover Your Highest Purpose Fridays at 7pm

Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org For more information, visit TempleOfECK.org or Facebook.com/Eckankar

Weekly

Tai Chi Small Group Classes

Available Monday-Saturday Enjoy mindful movement virtually from anywhere. Better Forever Training. 651-300-9735

BetterForeverTraining.com

Tabata Small Group Classes Available Monday-Saturday. High-intensity virtual workouts you can join from anywhere. Better Forever Training. 651-300-9735

BetterForeverTraining.com

• Mercury / Amalgam / Silver Filling Removal

• Biocompatible Dental Materials

• Orthopedic Orthodontics

• Tongue & Lip-Tie Revision

• Ceramic / Biocompatible Implants

• Biological Extractions with PRF

• Ozone Therapy

• Invisalign

• Myo-Functional Therapy

• Craniosacral Therapy

• BioMeridian Testing

• Acupuncture

• Dynamical Neurofeedback 3434 Lexington Ave. N Shoreview, MN 55126 (651) 483-9800 www.NaturalSmilesDental.com

April 2026 Natural Awakenings Twin Cities

Therapeutic Massage

at Anoka-Ramsey Community College

Empowering Opportunities

Thrive in a Growing Industry

TWIN CITIES EDITION

NATIONAL TEAM

—Unknown

Earth Day 2026

Quantum Learning Academy Hosts iQuantum Transformational Programs in Bloomington

Singing Bowls To Soothe Anxiety

Sharing Meals Boosts Happiness and Well-Being

Rising Cancer Rates Among Younger Generations

It Takes a Circle

Building Greener Lives Together

Cultivating a Better Future

Regenerating What Is Good

Traveling Lightly

Sharing Stewardship

Building a Resilient Culture

Embracing Life’s Reciprocity

Spring Bowl Inspirations

Sustainable, Delicious and Flexible

Sustainable Eats

The Basics

Sauce Magic

Finishing Touches

SPRING COUSCOUS BOWL WITH AVOCADO-DILL DRESSING

The Minimalist Workout

Build Strength, Skip the Gear

No-Fuss Fitness

Get Moving

Home Sweet Sustainable Home

Strategies for Saving Money and the Planet

Energy Savers

Sustainable Shifts

Natural Skincare Recipes

WELCOME

Acupuncture

Advertising/Wellness Marketing

GLOSSARY

Ayurveda

Bodywork

Death Doula

Dentist

Mastel’s Health Foods

Education cont’d

Energy Enhancement System

Energy Healing

Fitness

Health Coaching

Health Food Stores

Hyperbaric Oxygen Therapy (HBOT)

Integrated Health

Jessie Rudi, Reiki Master

REIKI | ENERGY HEALING

Intuitive Coaching/ Development

Massage

Mental Health

Naturopathic Doctor

Reiki

Retreat/Retreats Center

Spa

Space Clearing

Gemini Healing

SYSTEM

EXPERIENCES

Dr. Krissy Haglund, NMD

Spirituality

Thermography

Wellness Center

Genevieve Wachutka

SELF-MASTERY SPECIALIST | SPIRITUAL DEVELOPMENT PROFESSIONAL GUIDE AND HEALER

Our One Wild & Precious Life

Calendar of Events

Ongoing Events